Twelve foods rich in iron


Iron is a trace mineral found in our body cells. It’s a major component of haemoglobin and myoglobin.
We say a person has an iron deficiency when the individual lacks uron6. This deficiency is one of the most common nutritional deficiencies, yet also one of the most ignored.
That’s why we have made this list for you, so that you know what to eat to replenish your iron content.

Iron-rich Foods

Dark Green Vegetables

Vegetables contain a high amount of iron. Examples are spinach and Swiss chard which have bold leaf colours and are rich in iron. They also have a high vitamin A, C and K content which is important for the eye and bone health. The iron in the vegetables help to transport oxygen to the blood.
Broccoli is another veggie that contains high amounts of iron. It is also rich in Vitamin C and thus helps protect the body from infection. All green veggies generally meet about 5% of your daily iron requirements.
You could have them in soups or in salads.


A medium sized potato contains close to 2mg of iron which meets 10% of our daily iron requirement. Since potatoes are low in sodium, they’re ideal for maintaining a healthy blood pressure.
They also contain vitamin C which helps boost immunity and combat inflammation. You could have mashed potatoes, fried, chips or however you want.


Mushrooms meet 2% of our daily iron requirements. It has anti-inflammatory properties that help fight against diseases like cancer. It also contains phytonutrients that are good for the health of your heart.
You can have mushrooms in your soups.


100grams of olives contain 0.5mg of iron which meets about 3% of our daily iron needs. Olives have a high antioxidant content and thus, it helps protect the heart from heart attacks and prevents cancer.
They also help prevent the thriving of unwanted microns. Olives contain important plant compounds that help to boost the health of the bones. You can eat a handful of olives in your evening salad or as a snack.


A cup of these contain almost 3grams of iron, which is about 14% of the daily iron needs. Mulberries are also rich in fibre which boosts the health of the digestive system and prevents colorectal cancer.
Mulberries also balance blood sugar levels and is therefore great for diabetics. You can add them to your smoothie at breakfast or have a few in your salad. You could also munch on them as a snack if you like.

Dried Fruits

Dried fruits include pistachios, apricots, raisins and prunes. A cup of raisins is about 3.1mg of iron and meets 17% of the daily requirement. Apricots, pistachios and prunes meet 19%,28% and 9% respectively.
Apart from iron, dried fruits have a high fiber content which is great for the digestive system and fills you up, preventing you from indulging and gaining weight.
They also contain antioxidants which help fight against diabetes, heart disease and cancer.
You can munch on them as a snack or add them to your breakfast or dinner smoothie.


This includes organ meat, turkey and beef. One ounce of chicken liver offers 18% daily value, one ounce of grass-fed beef 13%, one unit of turkey 10% and the likes.
Meat contain high protein amounts which meets all of our essential amino acids requirements.
It is also rich in Zinc which is important for our immunity, insulin production and thyroid function.
You can simply add meat to your soups, stews, much on them or add them to your vegetable salad.


All kinds of fish contain Iron but the richest source are sardines. A cup of drained sardines offers 24% of our daily iron needs.
Sardines are also rich in omega-3 fatty acids which helps fight against inflammation and boosts the overall health of the body. They also help protect the heart from heart attacks, help in the treatment of arthritis, enhance hair growth, boosts skin health and improves the health of your vision. You can eat sardines as a side dish or have them as an evening snack or even as part of your dinner.


One big eggs meets about 5% of our daily needs. We would not be exaggerating if we said eggs are the most nutritious food on earth. They
are great for the health of the heart and ups the HDL or ‘good’ cholesterol levels. They are also a great source of zeaxanthin and lutein, antioxidants that help protect the eyes and keep them healthy.
Plus, eggs are also a great source of complete protein and thus meets all essential amino acid needs.
You can have your eggs different ways – boiled, poached, as omelettes, fried, anyway is great!


This includes clams and oysters. A cup of oysters will meet about 92% of your daily iron needs. A cup of clams will meet a whooping 176% of your daily iron requirement.
Shellfish also have a high omega-3 fatty acid content. This is important for preventing heart disease and boosting heart health. You can have them as part your dinner.


Legumes include soybeans, chickpeas, beans and lentils. A cup of lentils meet about 37% of your daily iron requirement.
According to studies, legumes can help lower inflammation and can be healthy for diabetics. They also reduce the risk of developing a heart disease, especially in people with metabolic syndrome.
Legumes also contain soluble fibre which keeps you full longer, helping you watch your weigh and shed off a few pounds.
people with metabolic syndrome. And given they have soluble fiber, they also help reduce weight.
Yu can have cooked lentils in your leafy green salad or add beans to your dishes like your omelette. You can also eat beans as a whole meal.

Whole Grains

Whole grains include oats, quinoa, amaranth and spelt. These whole grains meet 19%,16%, 29% and 18% respectively in medium bowl servings.
These whole grains also protect your heart from diseases, prevents obesity and increases longevity.
You can include whole grains in your breakfast. Whole grain breads or oats are a good breakfast choice. You could also use brown rice in your rice preparations instead of white rice.


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